Can a Properly Composed Diet Help Those Suffering from Migraines?

Migraine is a neurological disorder characterized by the occurrence of headache attacks with varying intensity and frequency. It is a reaction of the body to various internal or external stimuli. An attack can last from a few hours to several days. The disease is three times more common in women than in men. The first migraine attack usually occurs before the age of 30. Migraine affects almost 10% of the population in Poland, but most people do not receive regular medical care, which negatively impacts their quality of life. The most characteristic symptoms of migraine attacks are: pulsating headaches (usually around the eye socket and behind the eye), nausea, vomiting, light sensitivity, and sound sensitivity. Some individuals may also experience: taste disturbances, sensitivity to smells, weakness, shoulder pain, excessive sweating, feelings of cold or heat, and concentration difficulties. Between attacks, there are no other complaints apart from anxiety and fear of another attack. However, individuals suffering from migraine headaches are more susceptible to developing depression and anxiety disorders. The causes of migraine are unknown, and the diagnosis is based on the presence of characteristic symptoms. The frequency of attacks can be increased by many modifiable factors, such as obesity, medication abuse, or stress.

Migraines can be instigated by a variety of factors, including: specific foodstuffs, beverages, medications, stress followed by a period of rest, such as on weekends, hormonal fluctuations, such as during menstruation, lack or excess of sleep, certain cosmetics, abrupt changes in weather and altitude, as experienced in mountainous territories, fasting, physical activity, hunger, and bright illumination. The aim of treating migraine sufferers involves alleviating or eradicating the pain, accompanying symptoms (such as nausea and vomiting), and preventing recurrences.

Beyond pharmacology, a properly chosen and sensible diet is a crucial element in the treatment and prevention of migraines. Changes in diet and eating habits can contribute to reducing or completely eliminating headache attacks.

Products and ingredients that can alleviate migraine symptoms include: ginger, cayenne pepper, chili peppers, poultry meat, eggs, seafood such as cod and salmon, omega-3 fatty acids and their proper relationship to omega-6 fatty acids, water, non-alcoholic beverages, and herbal teas. Ginger and supplements based on this ingredient can help reduce migraine symptoms and accompanying nausea. Ginger, as well as chili peppers and cayenne pepper, contains capsaicin, an active ingredient that has been proven to be an effective pain reliever. It is also important to provide the right amount of omega-3 fatty acids such as flaxseed, chia, flaxseed oil, walnuts, and seafood, which have anti-inflammatory and pain-relieving effects on migraine headaches. It is also important to store products properly as they are sensitive to temperature, light, and air. It is also advisable to reduce the amount of omega-6 fatty acids, which have pro-inflammatory effects. Proper hydration is a key factor for the functioning of the body, so it is very important to drink at least 2 liters of fluids per day. In addition, chamomile, dandelion, peppermint, and valerian are calming herbs that can help reduce headache pain, including migraine headaches. Whole, fresh products that provide an adequate amount of vitamins, minerals, antioxidants, and pain-relieving and anti-inflammatory properties should be a regular part of the daily menu.

Foods and ingredients that exacerbate migraine symptoms include: chocolate, cocoa, yeast and yeast extracts, e.g. fresh yeast yeast, coffee, tea, energy drinks, cereal, most serious maturing and moulded foods, but also milk, soy sauce, soya beans, fattening alcohol, canola oil, the most important nutrients present in human stomachs, as well as beer, vodka, cappuccino, dark yeast may also increase the effectiveness of dietary and nutritional requirements, e., fresh yeasts, beverages, cranberries, citrus fruits, cider vinegar, cinder vinegar and other cereal products, but the reduction of the amount of calcium in cereal crops, citric acid in cereals, citroline and other crops may also lead to prolonged excretion of fat in the stomach, stomach and intestines, etc. This can also be caused by the excretability of digestive organs, such as vitamin C, vitamin D, vitamin C and vitamin D. Biogenic amines such as tyramine, histamine, octopamine, synephrine, theobromine, methylxanthine, caffeine, aspartame, sodium glutamate, carmine, nitrates and nitrites are also important. Biogenic amines are naturally formed during the degradation of amino acids and during the fermentation, maturation, preservation and spoilage of food. Tyramine is found in tomatoes, avocado, paprika, fresh cabbage and sauerkraut, spinach, beer, wine, maturing cheeses and fermented soy products (e.g. soy sauce or tofu). Histamine is formed in animal and plant tissues, in food, but is also produced by the human body. Important dietary sources of histamine are maturing cheeses, sauerkraut, vinegar, beer, red wine. In addition, products such as strawberries, citrus fruits, tomatoes, seafood, pineapples and kiwis promote the release of histamine. There is a relationship between the consumption of certain foods, the level of serotonin and the occurrence of migraines. The level of serotonin is significantly influenced by tryptophan, as it is a precursor. Tryptophan is found in maturing cheeses, meat, fish, nuts and almonds. Individual tolerance to the above-mentioned products and food ingredients depends on personal sensitivity, therefore it is worth keeping a food diary.